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Training Log Archive: ondrejpavlu

In the 7 days ending Jun 13, 2017:

activity	#	time	miles		km		+m
Run	7	5:47:25	42.69	(8:08)	68.7	(5:03)	1941
Bushwalking	1	2:35:04	6.0	(25:52)	9.65	(16:04)	470
Climbing	1	2:00:00
Total	9	10:22:29	48.68		78.35		2411

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Tuesday Jun 13, 2017 #

6 PM

Run hills (Road) 1:51:00 [3] 17.0 km (6:32 / km) +798m 5:17 / km
shoes: Under Armour Bandit 2

Observatory hills with Bart, Andy, Keelan (and Brooner for the first set). 18 reps, four beer stops and Vivid on. Great fun! Legs felt pretty flat during the first set but soon realised that resistance was futile :)

Monday Jun 12, 2017 #

12 PM

Climbing 2:00:00 [1]

Central Coast Treetops adventure - awesome fun and also a solid upper body workout...

5 PM

Run tempo (Road) 38:20 [4] 10.0 km (3:50 / km) +24m 3:47 / km
ahr:167 shoes: Asics GT-2000

1k wu
8k tempo @ 3:40
1k cd

Didn't have time to go further. Was running out of steam big time anyway.

6 PM

Run warm up/down (Road) 10:12 [2] 2.1 km (4:51 / km) +17m 4:40 / km
ahr:150 shoes: Asics GT-2000

extended cool down

Sunday Jun 11, 2017 #

10 AM

Run (Trail) 56:55 [4] 9.65 km (5:54 / km) +552m 4:35 / km
shoes: Inov8 Rocklite 280 (yellow v2)

Long weekend out at Central Coast with Barbora. Staying at Killcare Heights so I drove our car to Macmasters beach and ran back via Bouddi Coastal Walk to our Airbnb up in Killcare Heights to pick up Barbora and walk the same way back.

After heavy rains it was quite often water/mudslide rather than trail but managed to keep a solid pace. Absolutely cracking trail. Surprisingly enough I took out the 8.4km Strava segment :) Was a bit bummed I couldn't go further but ran out of time.

12 PM

Bushwalking (Trail) 2:35:04 [1] 9.65 km (16:04 / km) +470m 12:55 / km
shoes: Inov8 Rocklite 280 (yellow v2)

Hike from Killcare to Macmasters beach follower by beers at Block'n tackle brewery. Great day out!

Saturday Jun 10, 2017 #

Event: 2017 Australian 3 Days

Friday Jun 9, 2017 #

12 PM

Run (Road) 42:00 [3] 9.6 km (4:22 / km) +219m 3:56 / km
shoes: Asics GT-2000

Lunch jog around Marsfield

Thursday Jun 8, 2017 #

2 PM

Run intervals (Road) 48:17 [4] 10.0 km (4:50 / km) +283m 4:14 / km
ahr:159 max:185 shoes: Asics GT-2000

Didn't feel like intervals or many stairs so decided to experiment and did a bit of both. Painful but solid session.

WU
2k macq loop (6:49)
10x moo stairs (9:00 - raining so had to take it easy going down)
2k macq loop (7:25 - massive struggle)
CD
all with minimum breaks

Wednesday Jun 7, 2017 #

6 PM

Run tempo (Road) 40:41 [4] 10.35 km (3:56 / km) +48m 3:51 / km
ahr:163 shoes: Asics GT-2000

Still not feeling 100% but needed to get out. Wharfy run with slower Mona's fartlek (5.4km and felt like I could go a LOT harder) in heavy rain. Good fun.

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